Cable Seated Rope Row

1. Sit down on the bench facing the cable machine and place your feet on the footrests with a slight bend in your knees.

2. Grasp the rope attachment with both hands. Your palms should be facing each other and your arms extended.

3. Keep your back straight and slightly lean forward from the waist.

4. Begin the movement by driving your elbows back and pulling the rope towards your waist.

5. Squeeze your shoulder blades together and keep your chest out as you contract your back muscles.

6. Pause briefly when the rope reaches your waist.

7. Slowly extend your arms back to the starting position while controlling the weight, making sure to keep the tension in the back muscles.

8. Repeat the exercise for the desired number of repetitions and sets.

Make sure to adjust the weight to match your strength level and maintain good form throughout the movement to prevent injury.

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